11/20/2013

AM 
build to a tough double back squat 
build to a tough double wtd chin up 


PM 
A. Muscle snatch x 1/hang squat snatch x 1/heaving snatch balance x 2; emom - 5-6mins perfect form 
B. emom - hang squat snatch x 2 from blocks - 6mins 
C. OHS 3x3; rest 3mins 
+
for time 
50 dU 
15 bar MU 
15 PC 235# 
15 burpee MU 
50 dU 

AM

BS - 385

WTD chin up - 105

PM

A. 125...good technique muscle snatch was limiter

B. 175 for all. Didn't feel great. 

C. 245, 265, 265....last set was best. Really engaged shoulders. 

Tester....7:17...only did 205 on clean and it felt great. All in my palm. No pain, nothing in fingertips. DUs unbroken and bar MUs were 10-5 and 12-3 on last set. Best they have ever felt. Am using different grip on all pull ups, with thumb under the bar.

11/19/2013

AM 
Row 30sec 90% effort 
rest walk 30sec x 30 
5 unbroken MU right after set 8/16/24 then rest 2mins 

PM 
A. PC and SJ 80% of 1rm x 1 every 45sec for 10sets 
B. PC cluster 2. 2. 2; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks 
+
3 sets all out 
DL TnG x 5 tough build per set 
AD 20sec all out 
rest 4mins 
+
3sets all out 
8 thrusters 115# 
Row 24sec all out 
rest 4mins 

AM - completed 

PM 

A. 215....in palm, felt great

B. 195,205,185

C. 275....not a lot of time

315 - 15

345 - 15

365 - 14

135m

140m

145m....only had 44kg so just swing it as high as I could. Heavy.

11/17/2013

10mins 80% effort
10 bb front rack walking lunges 95#
30 DU
10 T2B
rest 5mins
10mins 80% effort
Row
rest 4mins
10mins 80% effort
Run 200m
FW 200m 88#/hand
rest 4mins
10mins 80% effort
AD 20cals
10 wall balls 20# 10' target
5 box jumps sd 30"

1st - 6rds + lunges + DU
2nd - 2553m
3rd - 2rds + 200m run + 40m FW
4th - 4rds + 21cals

Good session felt good. Walking lunges were great. Usually a light weight like that is tougher on the front rack. Stretched a little different for front rack. Worked really well! Gonna do that every day. Practiced a new clean technique as well with an early arm bend

11/16/2013

AM
Row 6k easy pace

PM
A. back squat @30X1; build to a max triple
+
for time:
30 man makers 45#
20 OHS 175#
10 burpee MU

AM

Completed

PM

A. 385...same as the 2rep max from last week. Just thought I could do that for 3. Glad I got it.

12:28....Did 31 man makers. I lost count and did an extra just in case. Took me like 7min!OHS were tough on shoulders did 3+12+5. I just lost that 1st set, other wise would have fought for all 20 or only 2 sets. MUs I did in like 1:25, happy with that.

Couple months ago I did this workout, but scaled it due to wrist and shoulders injuries. Used 35# dumbells and did BS @ 225#. Took 10:30.

11/14/2013

AM
AD 45mins every 5mins 2 strict MU

PM
5sets 80-90% effort
Run 400m
15 burpee chin ups
15 T2B
10 DB PS 70# left
10 DB PS 70# right
rest 4mins
switch the order of the movements each set record times for all of them

AM

Completed. Thought it was 40min. MUs felt very good. Easy.

PM

11/13/2013

AM
5, 4, 3, 2, 1 for time 80% effort
285# back squat
wtd chin up 53#

PM
A. Heaving snatch balance build to a tough single in 12mins
B. emom - PS x 1/SNBal x 2 - 8mins
C. OHS 3x3; rest 3mins
+
10, 8, 6, 4, 2 for time
PC 225#
burpee jump over box 24"

AM
Completed in like 6:00. Putting belt on and off took the most time. Just kept moving, no rest other than walk.

PM

A. 205...not a PR just tough for today
B. 185....These were ugly, don;t know what the deal was?
C. 225,245,265....should have done another set at 265. Last set was tough

Tester...had to leave.

11/12/2013

AM
Row 30sec 90% effort
rest walk 30sec x 25
9 MU in sets of unbroken 3's AFAP after 10th min and 20th min of rows then rest walk 3-5mins

PM
A. PC and SJ build to a tough single
B. PC cluster 3. 3. 3; rest 10sec/rest 3mins x 3
C. Split jerk build to a max from blocks
+
3 sets all out
PS TnG x 5 tough build per set
AD 20sec all out
rest 4mins
+
3sets all out
12 KBS 88#
Row 24sec all out
rest 4mins


AM

Great session. Second set of 10 intervals was faster than 1st set. The last set of 5 I was get 158, 159,160m. MUs were tough, but controlled and unbroken. Rested about 4:30-5min.


PM

A.) 225. Trying to clean in my palm. Not allowing to go to finger tips.
B.) 215,215...only time for 2 sets.
C.) no time

145,155,155 for snatches, cals were 14,15,16

Used a 96# KB. Was a russian/american swing. Just got it as high as I could. rows got faster. 125,127,129m. PAIN.